Re: The Shed 'O Pain
 

Friday September 20, 2013

Thursday was another long travel day, with lots of walking in airports and shaking hands and signing things.

Today is a catch up on paperwork day then drive to Ann Arbor for the weekend-long powerlifting cert, so no shed for me this weekend.

Next week will be, luckily and thankfully, a quiet week just working at home.

So there's an NRG trip planned for the weekend of 9/27-29?
Excellent! I might come down and watch you guys climb! And maybe even jump on a 5.5 myself...

Re: The Shed 'O Pain
 

Bouldered at the Shed with Kent. Did 21 problems. Worked in 5 sets of 10 pronators each arm and 5 sets of 10 reverse wrist curls at 41#.

Re: The Shed 'O Pain
 

Saturday September 21, 2013

Power-lifting in Ann Arbor with world record holder Laura N. Phelps.

[url]http://jtkalnaynovels.wordpress.com/2013/09/21/dear-crossfit-powerlifting-with-world-record-holder-laura-phelps/[/url]

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin.
Good to workout with the guys.

10 kbs
5 pull ups
5 burpees
2 rounds
A few muscle ups.

Gymnastics
Metcon (AMRAP - Reps)
10 minutes
Every Minute on the Minute
5,3, or 1 Muscle-ups
5, 5, 5, 5, 3, 3, 3, 3, 3, 3
38 total

Metcon
Rankel (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 185#
7 Burpee Pull-ups
10 Kettlebell Swings, 53#
200m Run
10 meters short of 6 rounds.

Re: The Shed 'O Pain
 

Sunday September 22, 2013

176# kettlebell and day two of powerlifting cert. 'nuff said...

[url]http://jtkalnaynovels.wordpress.com/2013/09/22/dear-crossfit-meeting-other-masters/[/url]

Re: The Shed 'O Pain
 

Monday September 23, 2013

Three rounds of Cindy in 5 minutes to warmup.

10 unbroken back squats at 45#, 10 @ 95#, 10@145#
5 touch and go deadlifts @145#, 5 @195# (sumo width), 5@245#

Metcon: AirForce 2013 (scaled for jt)
Complete 20 each of thruster, SDHP, OHS, Press, Front Squat by performing:

EMOM: 2 burpees, then AMRAP in the remainder of the minute of the movements. Proceed to next movement after finishing all 20 of the first movement.

RX was 5 burpees and 95#.
I scaled to 2 burpees and 45#.
It still took me 16 minutes...

Re: The Shed 'O Pain
 

1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
5 HSPU 6" deficit on parallettes
10 reverse wrist curls
5 rounds

1 problem
20 sit-ups
5 rounds

1 problem
20 push-ups
5 rounds
58:30

Re: The Shed 'O Pain
 

Tuesday September 24, 2013

10-9-8-7-6-5-4-3-2-1
115# power cleans
pullups (10-5 jumping, 4-1 kipping)
55# KBS (got them all unbroken)
19:10

Re: The Shed 'O Pain
 

Mobility Work
A few wallballs and back extensions.

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
2 165#
1 185#

Metcon

100 burpees for time. (sounds so simple)
7:59

Re: The Shed 'O Pain
 

any time "burpees" and "for time" appear in the same sentence, it's never simple....